Comparing Nutrients in 300 calories White Corn flour masa VS Cornmeal, yellow, self-rising, degermed, enriched

Weight per 300 calories

• White Corn flour masa: 82.6g
• Cornmeal, yellow, self-rising, degermed, enriched: 84.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - White Corn flour masa or Cornmeal, yellow, self-rising, degermed, enriched?

Macros Ratio

	Protein	Fat	Carbs
White Corn flour masa	9%	9%	82%
Cornmeal, yellow, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	White Corn flour masa	Cornmeal, yellow, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	48.6% 63.2g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	15.8% 6g	38g per day for Men 19-50 years
Protein	12.5% 7g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	White Corn flour masa	Cornmeal, yellow, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.03% 9.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	47.7% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.17% 0.08mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.44% 1.35mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.17% 0.16mg	5.27% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6% 24μg	49.2% 197μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn flour masa	Cornmeal, yellow, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	11.4% 114mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	12.2% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	9.86% 41.4mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	3.86% 0.089mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.3% 191mg	75.2% 526mg	700mg per day for Men 19-50 years
Potassium	6.37% 217mg	4.23% 144mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.68μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.13mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	0.22% 8.1g	0.23% 8.6g	3700g per day for Men 19-50 years

White Corn Flour Masa VS Cornmeal, Yellow, Self-rising, Degermed, Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Corn flour masa or Cornmeal, yellow, self-rising, degermed, enriched?

Lets compare vitamin content per 300 calories of White Corn flour masa vs Cornmeal, yellow, self-rising, degermed, enriched:

• 300 kcal of Cornmeal, yellow, self-rising, degermed, enriched contain 3.1 times more Vitamin B1, 4.1 times more Vitamin B2, 2.9 times more Vitamin B3 and 8.2 times more Vitamin B9 than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, degermed, enriched provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of White Corn flour masa have insufficient amounts of Vitamin B9
• Both White Corn flour masa as well as Cornmeal, yellow, self-rising, degermed, enriched have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for White Corn flour masa vs Cornmeal, yellow, self-rising, degermed, enriched:

• 300 calories of White Corn flour masa have 1.6 times more Copper, 1.9 times more Magnesium, 3.5 times more Manganese, 1.5 times more Potassium and 1.8 times more Zinc than Cornmeal, yellow, self-rising, degermed, enriched.
• While 300 kcal of Cornmeal, yellow, self-rising, degermed, enriched contain 2.6 times more Calcium, 3.3 times more Iron, 2.8 times more Phosphorus and 275.7 times more Sodium than White Corn flour masa.
• 300 calories of Cornmeal, yellow, self-rising, degermed, enriched lack sufficient amounts of Manganese and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Corn flour masa have 2.3 times more Omega 6 than Cornmeal, yellow, self-rising, degermed, enriched.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, degermed, enriched offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Cornmeal, yellow, self-rising, degermed, enriched provide inadequate amounts of Omega 6
• Both White Corn flour masa as well as Cornmeal, yellow, self-rising, degermed, enriched provide inadequate amounts of Omega 3 in 300 calories.